When it’s bedtime, is your thermostat a battleground of conflicting comfort needs? If you answered yes, you’ve probably had some sleepless nights while you search for the best temperature for each of you. While one of you pushes away the covers or wakes up sweaty and uncomfortable, the other sleeps under countless layers trying to stay warm. This is a serious issue, as 69% of adults say that bedroom temperature significantly impacts their sleep quality. So, how do you solve this problem without compromising your best night’s sleep? Sleep experts weighed in, and the results are mixed. Don’t worry! We’re here to help you and your partner find the best sleep temperature.
Let’s look at the science behind the most common temperature recommendations. Then, we’ll decode practical advice so couples who sleep hot and cold can be comfortable.
What Is the Ideal Sleeping Temperature?
Most sleep experts agree that the ideal room temperature for sleeping adults is between 60 and 67 degrees. For young children and elderly adults, the best temperature is slightly warmer, between 65 and 70. That may seem chilly, considering you might wear a light sweater when the daytime temperature dips that low. There’s a scientific reason for turning down that dial. Keeping your bedroom cool at night mimics your body’s natural temperature fluctuations. When you lower the temperature in your environment, you signal your body that it’s time to sleep.
On the other hand, being too cold can keep you up at night due to discomfort. Mimicking the human body’s changes is all well and good, but now you’re probably wondering, What is the best sleep temperature for a couple with different needs? With this problem in mind, H. Craig Heller of Stanford University suggests that the best temperature for sleep depends on individual comfort as you enter REM sleep. When the temperature keeps you tossing and turning or shivering, you cannot fall into a deep, restorative sleep. In other words, the right temperature does not feel warm or cool to either of you—whether that’s 60° or 70°.
How Can Couples Find a Comfortable Sleep Temperature?
Unless you and your partner have synchronized body temperatures, you’ll have difficulty finding a “magic number” that helps you both sleep better. The good news is you don’t need one. With healthy sleep habits, the right bedding, and temperature-balancing technology, you’ll put this debate to rest.
1. Choose Breathable Bedding
Satin sheets may feel smooth and romantic, but many are made from synthetic fibers like polyester and acrylic. These blends don’t provide adequate airflow under the covers. If you sleep warm, this slick fabric can make you feel sweaty and sticky, which will cause chills as you continue to sleep in a damp bed. Instead, opt for natural fiber sheets, like cotton, bamboo, or linen. They’re breathable, absorbent, and soft to the touch.
2. Wear Warm Socks
Wearing warm socks has been proven to help people fall asleep faster and sleep more soundly. When the small blood vessels in your feet expand, nerves send a message to your brain that it’s time to sleep. This might come as a surprise, considering cool temperatures have a similar effect, but it’s true! Scientists call this process the thermoregulatory cascade of events that leads to falling asleep, and it’s one of the unexpected sleep tips that will blow your mind.
3. Invest in Temperature-Balancing Technology
If you can’t choose a room temperature that suits both of your needs, the problem might be your mattress. Most mattresses are made with a comfort layer. Look for a bed with an innovative foam sleep surface that is both breathable and substantial. With 7 inches of proprietary Energex™ foam, our adjustable Refresh mattress balances temperature and humidity, so couples stay cozy and dry even in the most extreme seasons.
4. Wear the Right Pajamas…If You Wear Any
Achieving the best temperature for sleep is a lot easier when you wear the right pajamas. Like bedding, your sleepwear should be breathable, but you also want it to have some insulating power, too, especially if you tend to feel cold at night. Silk pajamas (not synthetic satin) are a great option, whether you feel hot or cold because this fiber is a natural thermoregulator. Need extra moisture-wicking power? Choose bamboo. It’s breathable and comfortable, and much more absorbent than cotton. Plus, bamboo is environmentally sustainable and biodegradable.
5. Layer Effectively
Most sleep advice is for people trying to stay cool at night. But what about the partner who needs a little help feeling warm and cozy? Piling on layers and layers of blankets on top of your bed will just become heavy and block proper ventilation. Instead, place an under blanket beneath the bottom sheet on one or both sides of the bed. Next, layer a high-loft comforter on top. You’ll need fewer blankets when you fully insulate yourself.
6. Talk With Your Doctor
If you and your partner have very different temperature needs when you sleep, one or both of you could have an underlying health condition. Night sweats and hot flashes can point to more serious problems, including infections and hormone disorders. Conversely, if you’re always cold, you might want to ask your doctor about anemia and potential circulation issues, among other health concerns.
Finding the best temperature for sleeping will take time as you and your partner create the best sleep environment for your needs. An adjustable mattress from isense can help you find the balance you need, so you don’t have to compromise on comfort. You’ll stay cozy and cool together.